Candied Yams VS Sweet Potatoes: Let's Settle This!

If you also think yams and sweet potatoes are alike, you are not alone! We often confuse both of these root vegetables but the truth is, both of them are totally different from one another. At first glance you might not be able to judge the variance of candied yams and sweet potatoes. They are both starchy, used in similar dishes, and come in various colors. But despite of these similarities they are not same. If you ask a nutritionist or food scientist, you will be able to learn the dissimilarities

This blog focuses on eradicating this misconception of considering yams and sweet potatoes similar. We will focus on their nutritional differences, origins, and their types that are commonly found in the stores.

What Is The Difference Between Yams and Sweet Potatoes?

Are yams and sweet potatoes the same? The answer is No! In US, however, yams and sweet potatoes are often used interchangeably. This confusion arose when in 20th century, sweet potatoes were marketed and labelled as yams purposely.

Even in the current times, what you see labelled as Yam is actually a sweet potato. So if you’re wondering, are yams and sweet potatoes the same?” The answer is no, even though labeling may say otherwise.

Though yams and sweet potatoes are often confused in grocery stores and their usage in recipes, they are both quite different in both botanical and nutritional natures.

Different Origins And Appearances:

• Origin:
  Yams are originated from Africa and Asia. They belong to Dioscorea plant's family. While sweet potatoes are originated from Central and South America. They belong to Convolvulaceae plant's family.
  
• Texture:
  Yams possess rough skin texture that can range from dark brown to light pink colors and their flesh color varies too. Including white, purple, or reddish. Whereas, sweet potatoes have smooth skin and their flesh can be orange, white, or purple.
  
• Taste:
  Yams consist of dry and starchy consistency. On the other hand, sweet potatoes are naturally sweetened and have creamy texture.

• Culinary usage:
  Yams have a starchy texture with earthy flavor, which make them ideal for savory dishes. Since yams are known for holding their original state better than sweet potatoes, they are perfect for boiling, frying, and baking. In West Africa and Caribbean sides, yams are boiled or steamed and served with spicy soups and stews.
  Because yams are firm, they are best suited for yams fritters or fries. You can roast yams with herbs and olive oil for a simple yet filling side, or include them in pies, casseroles, or savory pastries.
  
  Sweet potatoes are known for their creamy and naturally sweet flavor making them perfect for a wide range of savory and sweet dishes. When cooked their texture turns into creamy, mushy consistency which ideally goes well as a side dish. Roasted sweet potatoes are great for salad bowls. They are a healthier alternative for regular fries.
  Thanks to their creamy consistency, sweet potatoes are also commonly used in pies, muffins, and puddings, most famously in the classic Southern-style sweet potato pie.
  

Sweet Potato Nutrition: A Superfood

Sweet potatoes are packed in nutrients and also taste delicious. They are served in a variety of options- mashed, baked, boiled, roasted, or spiralized. These are one of the healthiest food items for health conscious consumers. Sweet potatoes are also a staple in plant-based and gluten-free diets and are highly versatile in both savory and sweet dishes.

Nutritional Porfile:

• Rich in Vitamin A: good for immunity and eyesight
  
• Rich in Fiber: good for controlling blood sugar levels and digestion
  
• Low Fat: making it a staple for diet conscious consumers
  
• Good source of Vitamin C, Magnesium, and Potassium

Yam Nutrition: Subtly Starchy

Yams are energizers for our bodies. They provide a great source of energy and filling, low digesting carbohydrates. Their taste is not as sweet as sweet potatoes and they are often used in savory dishes.

Nutritional Profile:

• Higher in starch and slightly more calories than sweet potatoes

• Good source of potassium, manganese, and Vitamin C

• Lower in beta-carotene as compared to sweet potatoes

• Moderate fiber content: good for controlling blood sugar levels and digestion

Variety of Types of Sweet Potatoes You Should Know About:

Sweet potatoes are available in a wide range of various kinds. Many people are not even aware of this many types of sweet potatoes. Let's look at these types:

1. Beauregard (Orange-Fleshed)

The most common in the U.S., this variety has reddish skin and bright orange flesh. It’s moist, sweet, and perfect for baking or mashing.

2. Jewel

Similar to Beauregard, but with smoother skin and a slightly less sweet taste. It roasts beautifully and holds its shape well.

3. Hannah (White Sweet Potato)

Cream-colored skin and flesh with a drier, less sweet texture. Great for savory dishes.

4. Japanese Sweet Potato

Purple skin with white flesh. It has a nutty, chestnut-like flavor and is popular in Asian cuisine.

5. Purple (Stokes or Okinawan)

These have striking purple flesh and are packed with antioxidants. The taste is mildly sweet, and they’re often used in desserts or colorful side dishes.

Understanding the types of sweet potatoes helps you cook with more intention and flavor!

Cooking Tips: Making the Most of Yams and Sweet Potatoes:

Roasting brings out the natural sweetness and creates a crisp texture.

Boiling or steaming preserves nutrients while softening the flesh.

Mashing is ideal for both yams and sweet potatoes when combined with butter, herbs, or spices.

Frying or air-frying gives them a delicious crunch as fries or chips.

Comparison of Sweet Potatoes and Yams:

Characteristics	Yams	Sweet Potatoes
Botanical Family	Dioscorea	Convolvulaceae
Texture	Rough	Smooth
Flesh Color	White, purple, red	Orange, white, purple
Taste	Dry, starchy	Sweet, creamy
Cooked Texture	Dry, dense, starchy	Mushy, creamy, soft
Nutritional Property	Potassium, magnesium, Vit C, high starch, low beta carotene	Vit A, Vit C, Fiber, Low fat
Ideal Usage	Boiling, frying, roasting	Baking, mashing, frying
Storage Tips	Store in cool, dark, well-ventilated place	Store in a dry pantry or fridge after cooking

Sweet Potato or Yam: Which One Wins the Health Battle?

If the choice is to be made according to better benefits for one's health, sweet potatoes win the battle. Thanks for their higher Vitamin A levels and richer overall nutrient profile. On the other hand, yams are still a healthy option. Particularly for those who need a more starchy, energy-boosting food.

Eventually, personal taste, cultural preferences, and nutritional goals determine a consumer's better pick between Yams and Sweet potatoes.

Yam Recipes:

Candied Yams:

This is one of the most famous side dishes at Thanksgiving and holidays. They are sliced and baked with cinnamon and butter. Often topped with marshmallows.

Yam Fries:

Yam fries are quite famous. Yams are cut into wedges of sticks and either baked or fried. These fries are seasoned with garlic powder, paprika, or salt.

Roasted Yams:

Roast yams' cubes in olive oil, thyme, and garlic, until they are golden brown. This makes a perfect side dish or snack.

Sweet Potatoes Recipe:

Sweet Potato Soup:

Roasted or boiled sweet potatoes combined with onions, garlic, broth, and coconut milk or cream. It makes a velvety, warm bowl perfect for cold days.

Sweet Potato Tacos:

Cubed, roasted sweet potatoes make a perfect filling of vegetarian tacos. Combined with beans, avocado, and delicious sauces.

Sweet Potato Hash:

Diced sweet potatoes sautéed with onions, bell peppers, and spices make a great base for breakfast hash.

Recipe Name	Recipe Link
Candied Yams	https://www.thekitchn.com/candied-yams-recipe-23078147
Yam Fries	https://www.allrecipes.com/recipe/216247/baked-yam-fries-with-dip/
Roasted Yams	https://www.allrecipes.com/recipe/157193/roasted-yams/
Sweet Potato Soup	https://www.loveandlemons.com/sweet-potato-soup/
Sweet Potato Tacos	https://www.loveandlemons.com/avocado-sweet-potato-tacos/
Sweet Potato Hash	https://cookieandkate.com/sweet-potato-hash/

Conclusion: Embracing The Difference

You know you will be able to make smarter choices in the kitchen when the difference between yam and sweet potatoes is understood. Whether using them as a side dish, preparing a power bowl, or exploring international cuisines, it is mandatory to understand the dissimilarities between the two.

At FoodVLove, we’re all about celebrating real, wholesome food. That means not only enjoying what’s on your plate but also knowing where it comes from and what it offers your body. If you are looking for delicious recipes, tips to manage kitchen efficiently, or want more food insights, then checkout our website and get benefitted.

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